While sitting in the hospital for 5 hours getting my stem cells harvested last week I was listening to some podcasts.  One mentioned a quote for improving things(the world) around you and went like this- “Make things better…make better things.”  It had to do with improving the world by being creative and manufacturing goods that would help people.  It kinda stuck with me so I started adding to the quote to see if we can’t do better than just making a better mousetrap or phone app.  Here is my list of things we can do that will improve ourselves and others.  So take what works for you, try something new each day or week as appropriate and if you like you can add your own items to the list also.

Make things better

Make better things

Make yourself better

Make better choices

Make smart decisions

Make incremental changes

Make sticky habits

Make long range goals

Make short range targets

Make daily commitments

Make your own challenges

Make yourself earn it

Make yourself smarter

Make a difference

Make yourself selfless

Make yourself a mentor

Make more leaders

Make more better humans

Make yourself vulnerable

Make yourself available

Make problems into challenges

Make yourself approachable

Make every rep count

Make every second count


I will be in Portland starting Tuesday this week so the new schedule is

MONDAY, TUESDAY AND THURSDAY AT THE GYM, 5 am, 6 am, 4:30 pm and 5:30 pm.

Heidi and Chelsea will be in touch with any changes so stay in contact with them.  I will try to keep putting out the weekly blog, gym and home workouts and will follow any Facebook posts as this progresses.  Stay active, commit to getting your workouts in each week and I will see you soon.



HOME WORKOUTS- Run/burpee duo, squat run couplet, Death by Situp, burpee/situp/lunge triplet, superman/situp/curl session, situp/squat couplet

GYM WORKOUTS- 6 AVAILABLE- WHICH 3 WILL IT BE?  400M SPRINT, RUN 5K, TABATA X 3, 1/2 NICOLE, Thruster/run couplet, FILTHY 34 for Henry(17×2)


Curried Mango Shrimp Kebobs

Sweet and spicy, these easy kebobs will be the hit of your next backyard barbecue. Make them up in advance and then grill when ready to eat.
Course Dinner, Lunch, Main Course
Cuisine Paleo
Keyword grilling, kebabs
Total Time 20 minutes
Servings 4
Calories 162 kcal


  • 1 pound raw shrimp
  • 2 cups diced mango
  • 1 tablespoon melted coconut oil
  • 1 teaspoon curry powder


  1. Thread the shrimp and mango onto skewers. Brush with coconut oil and sprinkle with curry powder.
  2. Preheat a gas or charcoal grill to medium high heat. Grill until shrimp is pink and mango is lightly charred.
  3. Serve.


3,2,1 GO!